Spring in Brisbane offers that perfect “sweet spot” — mild mornings, bright days, and low humidity.
It is normally not too hot or too cold, making it the ideal time to move your body outdoors and rebuild consistency after the cooler months.
You do not need to do a dramatic change to your fitness (or lack of) routine; simply taking advantage of the season’s conditions can help you re-establish healthy habits, boost energy, and reconnect with your surroundings.
Why Spring Is the Perfect Time to Get Moving
Unlike colder climates, Brisbane does not have dramatic seasonal transitions but the shift from winter to spring still makes a big difference in how your body feels.
The warmer mornings and longer days naturally encourage more movement.
Exercising in spring also helps:
– Boost mood through exposure to sunlight and fresh air.
– Improve energy as your body adjusts to longer daylight hours.
– Support immune function by stimulating circulation and lymph flow.
– Enhance motivation, as your brain releases endorphins from physical activity.
This is the time of year when it feels easier and more enjoyable to move.
Walking: The Underrated Powerhouse
If there is one exercise that defines Brisbane’s spring, it is walking.
Our city’s parks, bush forests, and riverside walks offer countless opportunities to move at your own pace and reconnect with nature.
Why walking works:
– Low-impact on joints yet highly effective for cardiovascular health.
– Supports mental clarity and reduces stress.
– Improves posture, circulation, and mobility, especially after a sedentary winter.
Walking outdoors also nourishes mental health.
Surrounded by greenery, sunlight, and nature, your body naturally relaxes lowering cortisol levels and boosting mood.
This “green therapy” effect helps you feel calmer and more focused.
You can explore the science behind this in our article, Nature Therapy: The Science Behind Its Transformative Health Benefits.
Here is some of my favourite walks in Brisbane:
– Kangaroo Point to South Bank/Story Bridge — perfect for evening strolls with river breezes and city views.
– New Farm Park Loop — flat, shaded, and ideal for easy morning walks.
– Mt Gravatt Summit Track — a short and challenging walk with the added reward of panoramic views of Brisbane.
– Toohey Forest — a network of shaded bush tracks for relaxed, peaceful walking.
– Whites Hill Reserve — rolling bush paths with a couple of gentle climbs and a good chance to see Koala’s.
– Mt Coot-tha Forest — over 30 different trail walks, from short loops to challenging climbs with stunning city lookouts.
– Daisy Hill Conservation Park — expansive trails suited to walking, trail running and bike riding surrounded by koala habitat.
Walking is accessible, sustainable, and powerful — a simple way to reset your fitness, clear your mind, and embrace the fresh energy of spring.
Flexibility: The Foundation for Better Strength and Movement
Before building strength, it is important to create the right foundation and that starts with flexibility.
Improving flexibility increases your range of motion, reduces stiffness and injury, and allows your body to move freely and efficiently during exercises and daily life.
Why it matters:
Greater flexibility allows muscles and joints to move through their full range of motion.
This not only helps prevent injuries but also improves your strength outcomes because when your body can move better, it can perform better.
How to improve flexibility:
1. Stretching: Regular stretching helps lengthen tight muscles and improve circulation. Try our Stretching Program (Part 1) and Part 2 for safe, effective routines.
2.Mobility exercises: Combine flexibility with active mobility training to improve joint control and coordination through full ranges of motion. These movements help your body move better, not just farther. Check out our Mobility Exercises for guided video demonstrations.
3.Trigger point releases: Add trigger point release to unlock restricted areas, improve blood flow, and ease muscle tension. Learn more in videos on Tight Muscles and Trigger Ball Exercises and Foam Roller: Reduce Tight Muscles, Pain, and Improve Flexibility.
When you start with flexibility, every other part of your training becomes easier and more effective, helping you build strength, balance, and endurance with better movement quality.
Stability: Building Control, Coordination, and Power
Stability is the bridge between flexibility and strength. It is what helps you move with confidence, precision, and control, whether you are lifting weights, walking up stairs, or playing sport.
Why it matters:
Improving stability enhances coordination, strengthens the small stabilising muscles around your joints, and protects your body from injury.
A stable base allows you to generate more power, lift more efficiently, and move with smoother control because your body can only be as strong as it is stable.
How to improve stability:
-Balance training: Simple exercises like single-leg stands, heel-to-toe walks, or uneven surface work challenge coordination and lower-body control. Try our Balance Exercises to get started.
– Core exercises: Integrate stability and strength. Once you have built balance and control, progress into core-focused movements that link your upper and lower body. These exercises strengthen the stabilising muscles around your spine and hips, improving posture, coordination, and overall power.
You can read more about building core strength in the next section, which focuses on posture, technique, and safe progression.
When you train stability, you train control and with better control comes better strength, safer movement, and the ability to perform at your best in every aspect of life.
Rebuild Strength and Energy
Spring is the perfect time to rebuild your body’s foundation of strength and energy after the slower winter months.
The goal is not intensity but creating momentum, reactivating muscles, and reigniting your motivation to move.
Simple ways to build strength
-Build core strength: A strong core supports every movement, helping to improve balance, posture, and injury prevention. Try these Core Exercises
-Bodyweight Circuits: squats, lunges, push-ups, and planks are great starting points for improving muscle tone, posture, and endurance.
-Postural Exercises: Everyone’s posture is different — conditions like kyphosis (rounded shoulders) or lordosis (arched lower back) require targeted exercises to restore balance, movement efficiency and lower risk of injury. Learning how your body moves and where it compensates to ensures that every exercise supports, not strains, your posture.
– Personalised Training: Working with a personal trainer provides structure, accountability, and expert guidance, helping you train with correct technique, build confidence, and progress safely. A specific and tailored approach ensures your workouts match your goals, postural needs, and mobility level for the best results.
When your muscles become stronger, your energy naturally increases, your metabolism improves, and your body moves with greater ease. The key is to start small, be consistent, and focus on progress — not perfection.
Skipping: Small Effort, Big Impact
If you are ready for something a little more playful this spring, skipping is a powerful way to improve coordination, cardiovascular fitness, and fat-burning efficiency in just a few minutes.
It is portable, joint-friendly, and can be done anywhere indoors and outdoors.
Summary
Brisbane’s spring weather is made for movement — comfortable temperatures, gentle sunlight, and open spaces make it the best time to restore your energy and reset your fitness.
– Enjoy walking to boost energy and mental clarity.
– Explore outdoor workouts to reconnect with nature.
– Add strength training to build long-term resilience.
This spring, do not chase perfection, just move into consistency.
Your body will thank you with renewed strength, lighter energy, and a clearer mind.
Navigate the Spring Vitality Series
If you missed the posts in this series, catch up below:
- Blog 1: How to Reset Your Routine After Winter: A Spring Health Guide
- Blog 2: Why Spring Hurts You: The Hidden Connection Between Blooms and Body Aches
- Blog 3: The 6 Best Foods to Eat in Spring for Energy and Immunity
- Blog 4: How Spring Exercise Habits Transform Your Mind and Energy Levels (THIS POST)
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
-Barton J, Pretty J. What is the best dose of nature and green exercise for improving mental health? Environ Sci Technol. 2010.
-Ekkekakis P. Pleasure and exercise: The importance of affective responses. J Sport Health Sci. 2013.
-Warburton DER, Bredin SSD. Health benefits of physical activity: The evidence. CMAJ. 2017.
-Oja P et al. Health benefits of different intensity levels of physical activity: Walking vs vigorous exercise. Sports Med. 2015.
